Hygiene Tips for Depression

[Alt Text] Over a navy blue background, light orange text reads ‘Hygiene Tips for Depression’ in block capitals. Beneath the text is a graphic of a zipped washbag with toothpaste, a toothbrush and mouthwash inside. In the bottom right-hand corner of the image, white italicised text reads ‘New blog from an Equal Lives employee’.

Living with depression is one of the hardest parts of my life.

I have multiple disabilities, and like everyone, there have been many different challenges over the years. But depression has remained the biggest obstacle.

People sometimes assume I’ve “moved past it”, yet the truth is that I’ve simply become more seasoned. I still have periods that are completely debilitating but I’ve picked up skills along the way that help me survive them a little better.

One thing I know many people struggle with, but rarely talk about, is hygiene during depression. It can feel very “all or nothing”, and the shame attached to it can make even admitting it feel impossible. I want to share some tips that have made life a bit easier for me - small ways to make caring for myself more accessible, especially on the days when everything feels too heavy.

Before anything else, I want to stress one thing: kindness.

Kindness to yourself. Depression lies and convinces us we don’t deserve comfort or ease. It tells us that even if we tried, we wouldn’t feel better, so what’s the point? But approaching hygiene with compassion - even just a little - genuinely helps.

Two approaches help me stay grounded in that:

• Good - Better - Best: gentle tiers of achievement

• Swapping “I must/I should” for “I can/I will/I get to”

  
  

These frameworks keep the focus on what’s possible, not what’s “failing.” While I’m writing from a depression perspective, but these tips can support anyone with limited mobility, sensory issues, hospital stays, other mental health conditions, or simply low-energy periods.

Take whatever helps and leave the rest.

Bedside or Sofa Kit

When I know I’m going to spend most of my time in one place, having a close-reach kit removes so many barriers. Mine includes things like colouring pencils, crochet, and a book - but also practical items that support hygiene without needing a full trip to the bathroom.

In my hygiene kit I keep:

• A small bottle of mouthwash + an empty bottle for rinsing

• Sugar-free xylitol gum

• Floss picks and a tongue scraper

• Compostable wet wipes

• Talc-free scented powder

• Deodorant

• Micellar water + cotton pads

• Two pairs of underwear

• Dry shampoo, hairbrush, scrunchie

• A spare pillowcase

• Water bottle

Using Good – Better – Best:

Good: Use one dental product

Better: Brush my teeth

Best: Brush, floss, mouthwash twice daily

Good:  Dry shampoo and brushing my hair

Better: Washing my fringe and hairline, brushing it through

Best: Full shampoo, conditioner and blow dry

Some days “best” is achievable; some days “good” is a triumph. Both count.

And having everything beside me reduces the mental gymnastics that come with getting up, walking to the bathroom, and doing a full routine. Often one action naturally leads to another - if I put deodorant on, I might take off my top, and while it’s off, I may as well change it. Momentum helps - which is why ‘just start’ is so often something we see when dealing with mental health.

We’re aiming for progress, not perfection.

Micro-Routines

Transitions can be surprisingly difficult when I’m low - moving rooms, getting undressed, dealing with water temperature, shifting sensory input. Sometimes the hardest part of showering is simply the act of starting.

On those days, I rely on micro-routines: small, manageable versions of bigger tasks that still help me feel a little better.

For example, if a full shower isn’t realistic, I might:

• Sit up in bed

• Brush my hair

• Freshen up with wipes

• Change pyjamas if possible

• Drink some water

  
  

These actions are achievable even when motivation is nowhere to be found.

Habit stacking helps too: if I get up to use the loo, I refill my water bottle on the way back. Before bed, I might open the window to air the bedding or swap out just the pillowcase if I can’t face changing everything. A bit of talc-free powder or dry shampoo can also go a long way.

These routines don’t replace a full hygiene day - but they bridge the gap gently, without shame.

Swaps at Home

A few home changes I’ve made weren’t originally for depression, but they’ve ended up helping enormously when energy is low:

• Laundry sheets instead of powder - no lifting, measuring, or spills

• Lots of bedding options - so changing sheets doesn’t rely on same-day washing

• A freezer stocked with soup - turning leftover veg into easy meals that require minimal washing up

• Toilet roll subscription - one less thing to remember

• Reusable & biodegradable wipes - I use reusable when I can, but having biodegradable backups reduces guilt on tougher days

• Natural fibres for clothing and bedding - more breathable, stays fresher for longer

• Dedicated storage and duplicates where possible - especially for the hygiene kit, so everything has a place and nothing needs repacking when I’m low

  
  

These swaps aren’t about being more “productive” - they’re about removing friction in daily life.

I hope this helps. Everyone’s experience is different, but if even one of these ideas makes a hard day a little easier, then sharing them was worth it. I’d genuinely love to hear your own tips too, we learn so much from one another.

If this was helpful and you’d like more thoughts on minimising the effects of “The Black Dog,” feel free to tap the little heart to let us know.

Thank you for reading.

Written by an Equal Lives staff member